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–+ servings
Mediterranean Lentil Soup

Hearty Mediterranean Lentil Soup for Cozy Nights

This Mediterranean Lentil Soup combines simple ingredients into a hearty dish that nourishes both body and soul, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 cup red lentils providing protein and fiber
  • 1 medium onion adds depth and sweetness
  • 2 medium carrots brings natural sweetness and vibrant color
  • 2 stalks celery contributes crunch and flavor
  • 3 cloves garlic enhances aroma and richness
For the Flavor Enhancers
  • 4 cups vegetable broth savory base
  • 2 tablespoons olive oil adds richness
  • 1 tablespoon lemon juice brightens the dish
  • 1 teaspoon dried thyme essential for seasoning
  • 1 teaspoon dried oregano essential for seasoning
For the Nutritious Green Additions
  • 2 handfuls spinach infuses soup with nutrients

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Wash and chop onion, carrots, and celery into small pieces. Mince garlic until finely chopped.
  2. In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the onions are translucent.
  3. Add red lentils, vegetable broth, thyme, and oregano to the sautéed vegetables. Stir well and bring to a gentle boil.
  4. Reduce heat to low, cover the pot, and let the soup simmer for 25-30 minutes, stirring occasionally.
  5. During the last 5 minutes, stir in fresh spinach and lemon juice.
  6. Taste and season with salt and pepper as needed.
  7. Ladle the soup into bowls and serve immediately.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 32gProtein: 12gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 4000IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

For a smoother texture, blend a portion of the soup and mix it back in. Store leftovers in an airtight container for up to 4 days in the fridge or freeze for up to 3 months.

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